when eating apples, don’t remove the peel
Apples can easily get lost in the vast array of easily available fruits recommended as part of your 5-a-day minimum.
But this seemingly ordinary fruit actually packs a powerful punch of healthy nutrients and obesity reducing compounds.
Here are five ways that apples can help you lose weight.
1. Apples keep you Full for Longer
Apples are an incredibly good source of fibre and polyphenols. These compounds are linked to weight-loss because they are non-digestible and promote the growth of good bacteria over bad.
The fibre in this fruit is a high source of pectin. Pectin slows down the digestive process, making you feel full for much longer.
It is actually recommended to eat an apple before a meal as this could result you shedding any unwanted pounds.
On average, apples with the skin on contain between 4.4 and 5.5 grams of fibre.
Women are recommended a minimum intake of 25 grams of fibre each day. For men, this is 38 grams. So, adding an apple or two to your diet could really help you to meet your daily fibre goals and lose weight.
2. Apples are Low in Calories
Depending on their size, apples can contain anywhere between 53 and 120 calories with the skin on.
This means that they are a great low calorie alternative to many other foods.
Enjoy your morning oats with applesauce instead of maple syrup, or try a green apple salad for lunch.
Have a go at this delicious spinach and green apple salad recipe here.
3. Apples are better Uncooked
The different varieties of apple do actually vary in fibre amount. Granny Smith apples contain the highest amounts of fibre and polyphenols.
They are the better option over other apple varieties like Golden Delicious, Gala or Mcintosh.
But any kind of apple will be better for you when eaten raw. Cooking apples can destroy the polyphenols they contain – which aid the weight loss process.
Try leaving them uncooked when you incorporate them into your daily diet.
4. Apples are better with the Peel On
When eating apples, don’t remove the peel – as this actually contains the most fibre.
Without the peel, your 4.4 grams of fibre apple could be reduced to only 2.1 grams.
Aside from containing a lot of fibre, apple peel is also thought to contain a natural substance called ursolic acid.
In a 2012 study with mice, ursolic acid was linked to increased muscle mass, which led to more calories being burned, thus reducing the risk of obesity.
Apple peel is also a high source of vitamins – including vitamin C and vitamin A, which are greatly reduced when the peel is removed.
The peel also appears to have numerous health properties of its own. These include cancer cell killing compounds, and better lung function, which in turn can reduce asthma (more so than any other fruits or vegetables).
5. Apples are great to Snack on
One of the big misconceptions about losing weight is the belief that you need to eat less.
In fact, cutting out meals and starving yourself is not really the key to becoming skinny.
Weight loss depends on cutting out the unhealthy bad food and replacing it with healthy and nutritious food.
With apples, you can literally ‘crowd out’ any junk food temptations by eating foods that are much better for you health-wise.
Eating apples as snack food can keep your body feeling satisfied. This means less of a craving for your chocolate bar in your desk draw or the packet of biscuits to enjoy with your tea break.
Ideally, take a few apples to work and leave them on your desk – that way you’ll avoid the pre-lunch hunger pangs.
For a more exciting snack option, drizzle apple slices with honey and cinnamon for a naturally sweet treat.
There are so many ways in which this fruit can benefit your health. Alongside being deliciously nutritious, they are also great for losing weight.